DevilaK WB4

Diet & Wellness Plus Print Page
10/28/13 9:26 PM
Kaprea Devila
kapreadevila@yahoo.com
Printed: 10/28/2013
Combination Report
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 1876.0 kcal 43.54 g Daily requirement based on grams per kilogram of body weight 304.85 - 211.05 g 45%-65% of kilocalories 72.96 - 41.69 g No recommendation Kaprea 5 ft. 2 inches 120 lbs. 20 years 21.9 Female Not Pregnant Sedentary no no DRI
Carbohydrate Fat, Total Fat Saturated Fat

http://profileplus.cengage.com/dietwellnessplus/printIndex.html
< 20.8 g Less than 10% of calories

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Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Minerals
< 20.8 g Less than 10% of calories * No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended
12.00 g 1.10 g
25.0 g * No recommendation
2.70 L * No recommendation
1.10 mg 1.10 mg 14.00 mg 1.30 mg 2.40 g 400.00 g 75.00 mg 15.00 g DRI Adequate Intake 700.00 g 2333.00 IU 15.00 mg
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Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg DRI Adequate Intake 18.00 mg 310.00 mg 4700.00 mg DRI Adequate Intake 8.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/25/2013 - 10/28/2013 Calories 1.0k 900 800 700 600 500 400 300 200 100 0.0 Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 844-1219 kCal 188-657 kCal 375-657 kCal 0 kCal Protein Fat Yours 46% 22% 34% 0% 1010 kCal 486 kCal 762 kCal 0 kCal Alcohol Actual Recommended
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Fat Breakdown
10/25/2013 - 10/28/2013
0% 25% 50% 75% 100%
Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified
|
13% 12% 6% 0% 3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals

10/25/2013 - 10/28/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Energy Kilocalories Protein Carbohydrate 1876.0 kcal 43.54 g 304.85 211.05 g 2214.96 kcal 121.4 g 252.54 g
83%
118% 279%
120%
Fat, Total
72.96 - 41.69 g
84.66 g
116%
Fat Saturated Fat Monounsaturated Fat < 20.8 g No suggestion 15.08 g 32.97 g
72%
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Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Minerals
No suggestion No suggestion < 300.0 mg
29.9 g 0.07 g 318.98 mg

106%
12.00 g 1.10 g
25.77 g 2.6 g
215% 237%
25.0 g No suggestion
30.55 g 77.98 g
122%
2.70 L No suggestion
2.09 L 0g
78%
1.10 mg 1.10 mg 14.00 mg 1.30 mg 2.40 g 400.00 g 75.00 mg 15.00 g 700.00 g 2333.00 IU 15.00 mg
1.65 mg 2.72 mg 33.56 mg 2.66 mg 7.39 g 374.55 g 84.69 mg 15.41 g 880.64 g 11846.76 IU 5.08 mg
150% 248% 240% 204% 308% 94% 113% 103% 126% 508% 34%
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Calcium Iron Magnesium Potassium Zinc Sodium
1000.00 mg 18.00 mg 310.00 mg 4700.00 mg 8.00 mg 1500.00 mg
1250.1 mg 13.04 mg 554.27 mg 3806.31 mg 14.49 mg 1840.34 mg
125% 72% 179% 81% 181% 123%
Source Analysis
10/25/2013 - 10/28/2013 Iron
0% 25% 50% 75% 100%
Item Name Oatmeal, Cooked with Water
Amount 2.01 c.
Iron 4.23 mg 0.01 mg 0.22 mg 1.49 mg 0 mg 0.37 mg 0.31 mg 1.36 mg 1.65
|
11%
Milk, Non Fat Skim or Fat Free
1.01 fl. oz. 1.01 item 1.01 c.
0%
Apple, Medium
1%
Chicken Salad
4%
DASANI Water, Bottled Carrots
8.01 oz. 1.01 c.
0% 1%
Banana
1 item
1%
Salmon, with Butter, Broiled or Baked
4.01 oz.
3%
Rice, Brown, Long Grain, Cooked

2.01 c.
4%
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mg Milk, Non Fat Skim or Fat Free 8.01 fl. oz. 2.01 c. 0.07 mg 1.51 mg 0.07 mg 0.15 mg 0 mg
0%
Cereal, Shredded Wheat, Small Biscuit
4%
1.01 c.
0%
Grapefruit
6.01 oz.
0%
DASANI Water, Bottled
1.01 svg. 3.01 item 1.01 svg. 1.01 item 1 item
0%
Sandwich, Tuna Salad
9.72 mg 0 mg
25%
0%
Granola Bar, Hard, Plain
0.73 mg 0.31 mg 3.12 mg 0.07 mg 1.34 mg 0.31 mg 1.72 mg 0.07 mg 0.22 mg
2%
Banana
1%
Pasta Salad, Chicken Macaroni
2.01 c.
8%
8.01 fl. oz. 2.01 c.
0%
Squash, Summer, Zucchini, Boiled, Drained
3%
Banana
1 item
1%
Eggs, Scrambled, No Added Fat
2 item
4%
8 fl. oz.
0%
Yogurt, Plain, Non Fat (13 grams protein per 8 ounces)
1 c.
1%
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Banana
1 item
0.31 mg
1%
Salad, Green
2.01 c.
1.75 mg 4.12 mg 0 mg 0 mg 2.1 mg 1.65 mg 0.15 mg
4%
Almonds, Honey Roasted, Unblanched
1.01 c.
11%
Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked
8.01 t. 1.01 pc. 4.01 oz.
0% 0% 5%
2.01 c.
4%
16.01 fl. oz.
0%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
MyPlate Analysis
10/25/2013 - 10/28/2013 Goal * Grains Vegetables Fruits Dairy Protein Foods Empty Calories 6 oz. eq. 2.5 cup eq. 2 cup eq. 3 cup eq. 5.5 oz. eq. 267 kcal tips tips tips tips tips tips Actual 7.3 oz. eq. 1.6 cup eq. 1.7 cup eq. 2.6 cup eq. 10.8 oz. eq. 474.7 kcal % Goal 121.2 % 62.2 % 86.8 % 85.8 % 197 % 177.8 %
Your results are based on a 1876 calorie pattern.
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Make Half Your Grains Whole! Aim for at least 3 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 3 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6 teaspoons of oil a day. * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. ** CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Intake Spreadsheet
10/25/2013 Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad Meal Breakfast Breakfast Morning Snack Lunch Quantity 2.01 cup(s) 1.01 fluid ounce(s) 1.01 item(s) 1.01 cup(s) Wt (g) 470.34 30.93 183.82 183.82 Kcal 333.94 10.52 95.59 420.95
DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner
8.01 ounce(s) 1.01 cup(s) 1 item(s) 4.01 ounce(s) 2.01 cup(s) 8.01 fluid ounce(s)
227.08 123.22 118 113.68 391.95 245.31 2088.15
0 50.52 105.02 206.78 435.06 83.4 1741.78

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Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
Protein (g) 11.95 1.04 0.48 29.78 0 1.15 1.29 30.68 10.11 8.27 94.73
Carb (g) 56.44 1.53 25.39 2.59 0 11.8 26.95 0 89.99 12.17 226.87
Fat (g) 7.15 0.02 0.31 31.82 0 0.3 0.39 8.41 3.53 0.2 52.12
Sat Fat (g) 1.46 0.02 0.05 5.71 0 0.05 0.13 1.55 0.71 0.14 9.81
Mono Fat (g) 2.05 0.01 0.01 8.72 0 0.02 0.04 3.06 1.28 0.05 15.24
Poly Fat (g) 2.63 0 0.09 15.09 0 0.14 0.09 3.11 1.27 0.01 22.43
Trans Fat (g) 0 0 0 0 0 0 0 0 0 0 0
Chol (mg) 0 0.62 0 101.1 0 0 0 53.4 0 4.91 160.03
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Omega-6 (g) 2.54 0 0.08 13.2 0 0.14 0.05 0 1.21 0 17.24
Omega-3 (g) 0.08 0 0.02 1.64 0 0 0.03 0.27 0.05 0 2.1
Diet Fiber (g) 8 0 4.41 0.74 0 3.45 3.07 0 7.06 0 26.72
Sugar (g) 1.27 1.57 19.1 0.99 0 5.84 14.43 0 1.37 12.49 57.07
Water (L) 0.39 0.03 0.16 0.12 0.23 0.11 0.09 0.07 0.29 0.22 1.7
Alcohol (g) 0 0 0 0 0 0 0 0 0 0 0
Thiamin (mg) 0.36 0.01 0.03 0.06 0 0.08 0.04 0.18 0.38 0.11 1.25
Ribo (mg) 0.08 0.06 0.05 0.2 0 0.07 0.09 0.07 0.1 0.45 1.15
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Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
Niacin (mg) 1.06 0.03 0.17 6.68 0 1.21 0.78 11.13 5.99 0.23
Vit B6 (mg) 0.02 0.01 0.08 0.49 0 0.17 0.43 0.25 0.57 0.09
Vit B12 (g) 0 0.15 0 0.31 0 0 0 3.08 0 1.23
Fol (DFE) (g) 28.22 1.55 5.51 25.73 0 23.41 23.6 0 15.68 12.27
Total
27.28
2.11
4.77
135.97
Vit C (mg) 0 0 8.46 1.47 0 7.27 10.27 2.45 0 0 29.92
Vit D (ug) (g) 0 0.37 0 0 0 0 0 14.2 0 2.94 17.52
Vit A (RAE) (g) 0 18.87 5.51 53.31 0 1028.89 3.54 0 0 149.64 1259.75
Vit A (IU) (IU) 0 63.1 99.26 202.6 0 20585.11 75.52 181.77 0 500.42 21707.79
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Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled
Alpha-T (mg) 0.38 0 0.33 2.06 0
Calcium (mg) 42.33 37.74 11.03 38.6 0
Iron (mg) 4.23 0.01 0.22 1.49 0
Magn (mg) 126.99 3.4 9.19 27.57 0
Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
0.81 0.12 1.53 0.12 0.02 5.38
40.66 5.9 20 39.2 299.27 534.73
0.37 0.31 1.36 1.65 0.07 9.71
14.79 31.86 35.9 168.54 26.98 445.23
Potas (mg) 329.24 48.25 196.69 321.69 0 394.3 422.44 503.32 168.54 382.68 2767.15
Zinc (mg) 4.7 0.13 0.07 2.24 0 0.3 0.18 0.75 2.47 1.03 11.88
Sodium (mg) 18.81 12.99 1.84 290.44 0 85.02 1.18 131.8 19.6 103.03 664.7
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10/26/2013 Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit Meal Breakfast Breakfast Morning Snack Morning Snack Lunch Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner Quantity 2.01 cup(s) 1.01 cup(s) 6.010000000000001 ounce(s) 1.01 serving(s) Wt (g) 60.3 247.45 170.38 Kcal 211.65 84.13 54.52
596.91
Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain
3.01 item(s) 1.01 serving(s) 1.01 item(s)
537.35 596.91 24.75
1249.09 0 116.55
Banana
1 item(s)
118
105.02
Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana
2.01 cup(s) 8.01 fluid ounce(s) 2.01 cup(s)
337.91 245.31 361.8
532.46 83.4 54.27
Evening Snack
1 item(s)
118
105.02
Total
3415.06
2596.12
Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled
Protein (g) 7.12 8.34 1.07 0 72.58 0
Carb (g) 49.08 12.27 13.77 0 87.07 0
Fat (g) 1.27 0.2 0.17 0 66.9 0
Sat Fat (g) 0.24 0.14 0 0 10.86 0
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Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free
2.5 1.29 33.54 8.27
15.94 26.95 51.55 12.17
4.9 0.39 20.88 0.2
0.59 0.13 3.93 0.14
Squash, Summer, Zucchini, Boiled, Drained Banana Total
4.12 1.29 140.12
9.73 26.95 305.49
1.3 0.39 96.58
0.26 0.13 16.42
Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total
Mono Fat (g) 0.18 0.05 0 0 16.47 0 1.08 0.04 6.1 0.05 0.1 0.04 24.12
Poly Fat (g) 0.78 0.01 0 0 34.2 0 2.98 0.09 8.95 0.01 0.55 0.09 47.65
Trans Fat (g) 0 0 0 0 0.2 0 0 0 0 0 0 0 0.2
Chol (mg) 0 4.95 0 0 159.32 0 0 0 87.16 4.91 0 0 256.33
Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free
Omega-6 (g) 0.74 0
Omega-3 (g) 0.04 0
Diet Fiber (g) 7.48 0
Sugar (g) 0.54 12.6

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Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total
0 0 29.74 0 2.97 0.05 7.83 0 0.21 0.05 41.62
0 0 3.69 0 0.01 0.03 0.9 0 0.34 0.03 5.05
1.87 0 4.84 0 1.31 3.07 3.63 0 3.62 3.07 28.88
11.89 0 13.49 0 7.07 14.43 5.04 12.49 6.19 14.43 98.16
Water (L) 0 0.22 0.15 0.6 0.31 0.6 0 0.09 0.23 0.22 0.34 0.09 2.86
Alcohol (g) 0 0 0 0 0 0 0 0 0 0 0 0 0
Thiamin (mg) 0.17 0.11 0 0 0.81 0 0.07 0.04 0.45 0.11 0.13 0.04 1.93
Ribo (mg) 0.05 0.45 0.03 0 0.82 0 0.03 0.09 0.37 0.45 0.09 0.09 2.47
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Niacin (mg) 3.4 0.23 0.43 0 36.99 0 0.39 0.78 10.34 0.23 1.85 0.78 55.42
Vit B6 (mg) 0.08 0.09 0 0 1.43 0 0.02 0.43 0.56 0.09 0.29 0.43 3.44
Vit B12 (g) 0 1.24 0 0 7.19 0 0 0 0.37 1.23 0 0 10.03
Fol (DFE) (g) 24.12 12.37 17.04 0 299.78 0 5.69 23.6 178.5 12.27 101.3 23.6 698.27
Item Name Cereal, Shredded Wheat, Small Biscuit
Vit C (mg) 0
Vit D (ug) (g) 0
Vit A (RAE) (g) 0
Vit A (IU) (IU) 0
Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana
0 58.61 0 3.21 0 0.22 10.27
2.97 0 0 10.56 0 0 0
150.94 78.38 0 0 0 0.49 3.54
504.8 1579.43 0 840.06 0 8.17 75.52
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17.05
0.13
603.35
Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total
0 46.67 10.27 146.3
2.94 0 0 16.59
149.64 202.61 3.54 589.14
500.42 4041.31 75.52 8228.58
Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained
Alpha-T (mg) 0.39 0.02 0.22 0 5.31 0 0.52 0.12 1.35 0.02 0.43
Calcium (mg) 34.97 301.89 20.45 0 292.25 0 15.09 5.9 51.74 299.27 65.12
Iron (mg) 1.51 0.07 0.15 0 9.72 0 0.73 0.31 3.12 0.07 1.34
Magn (mg) 80.2 27.22 13.63 0 107.22 0 24 31.86 55.19 26.98 68.74
Banana
0.12
5.9
0.31
31.86
Total
8.51
1092.59
17.33
466.91
Potas (mg) 233.36 386.02
Zinc (mg) 1.84 1.04
Sodium (mg) 1.21 103.93
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Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total
236.83 0 892.5 0 83.14 422.44 439.76 382.68 955.15 422.44 4454.33
0.12 0 3.28 0 0.5 0.18 2.67 1.03 1.19 0.18 12.03
0 0 2392.71 0 72.75 1.18 723.43 103.03 10.85 1.18 3410.27
10/27/2013 Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Meal Breakfast Breakfast Quantity 2 item(s) 8 fluid ounce(s) Wt (g) 120 245 Kcal 156 83.3
Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
Breakfast
1 cup(s)
245
137.2
Morning Snack Lunch Lunch Lunch Afternoon Snack Dinner
1 item(s) 2.01 cup(s) 1.01 cup(s) 8.01 teaspoon(s) 1.01 piece(s) 4.01 ounce(s)
118 277.38 145.44 39.55 21.21 113.68
105.02 44.38 863.91 0 50.5 264.88
Dinner Dinner
2.01 cup(s) 16.01 fluid ounce(s)
391.95 490.31
435.06 166.7
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Total
2207.52
2306.96
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light
Protein (g) 12.97 8.26 14.04
Carb (g) 2.51 12.15 18.82
Fat (g) 10.03 0.2 0.44
Sat Fat (g) 3.35 0.14 0.28
1.29 3.47 26.43 0 6.06
26.95 8.93 40.58 0 1.01
0.39 0.19 72.57 0 2.52
0.13 0.03 6.88 0 1.51
Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
30.21
15.01
5.71
10.11 16.52
89.99 24.32
3.53 0.39
0.71 0.27
Total
129.35
225.26
105.28
19.02
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap
Mono Fat (g) 3.75 0.05 0.12
Poly Fat (g) 1.31 0.01 0.01
Trans Fat (g) 0 0 0
Chol (mg) 397.2 4.9 4.9
0.04 0.01 47.13 0
0.09 0.09 15.23 0
0 0 0 0
0 0 0 0
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SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
0 7.05
0 1.59
0 0
10.1 113.68
1.28 0.11 59.54
1.27 0.01 19.61
0 0 0
0 9.81 540.59
Item Name Eggs, Scrambled, No Added Fat
Omega-6 (g) 1.1
Omega-3 (g) 0.04
Diet Fiber (g) 0
Sugar (g) 2.68
Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
0 0.01
0 0
0 0
12.47 18.82
0.05 0 14.71 0 0 1.37
0.03 0 0.52 0 0 0
3.07 5.99 19.93 0 0 0
14.43 4 0 0 0 0
1.21 0.01 18.46
0.05 0 0.66
7.06 0 36.04
1.37 24.96 78.72
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces)
Water (L) 0.09 0.22 0.21
Alcohol (g) 0 0 0
Thiamin (mg) 0.07 0.11 0.12
Ribo (mg) 0.49 0.45 0.57
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Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
0.09 0.26 0 0.04 0 0.07
0 0 0 0 0 0
0.04 0.08 0.17 0 0 0.6
0.09 0.14 1.39 0 0 0.44
0.29 0.45 1.72
0 0 0
0.38 0.22 1.78
0.1 0.89 4.55
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
Niacin (mg) 0.1 0.23 0.3
Vit B6 (mg) 0.14 0.09 0.13
Vit B12 (g) 1.16 1.23 1.49
Fol (DFE) (g) 34.8 12.25 29.4
0.78 1.53 4.1 0 0 4.47
0.43 0.22 0.12 0 0 0.53
0 0 0 0 0 1.02
23.6 102.63 46.54 0 0 0
5.99 0.46 17.97
0.57 0.18 2.42
0 2.45 7.36
15.68 24.52 289.41
Vit C
Vit D (ug)
Vit A (RAE)
Vit A (IU)
Page 22 of 37
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(mg) 0
(g) 2.04
(g) 147.6
(IU) 658.17
0 2.21
2.94 0
149.45 4.9
499.8 17.15
10.27 64.35 1.02 0 0 0
0 0 0 0 0 1.25
3.54 158.11 0 0 30.33 0
75.52 3151.04 0 0 202 0
0 0 77.84
0 5.88 12.11
0 299.09 793.01
0 1000.22 5603.9
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks,
Alpha-T (mg) 0.92 0.02 0
Calcium (mg) 93.6 298.9 487.55
Iron (mg) 1.72 0.07 0.22
Magn (mg) 15.6 26.95 46.55
0.12 0 0 0 0 0.13
5.9 36.06 382.51 1.19 151.5 28.42
0.31 1.75 4.12 0 0 2.1
31.86 30.51 349.06 0.4 0 27.28
Page 23 of 37
10/28/13 9:26 PM
Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total 0.12 0.05 1.36 39.2 598.17 2122.99 1.65 0.15 12.08 168.54 53.93 750.68
Potas (mg) 181.2
Zinc (mg) 1.19
Sodium (mg) 435.6
382.2 624.75
1.03 2.38
102.9 188.65
422.44 477.09 814.46 0.4 0 361.51
0.18 0.58 3.78 0 0 5.91
1.18 72.12 189.07 1.19 161.6 68.21
168.54 764.88 4197.47
2.47 2.06 19.57
19.6 205.93 1446.04
Exchanges Spreadsheet
10/25/2013 Item Name Oatmeal, Cooked with Water Meal Breakfast Quantity 2.01 cup(s) Weight 470.3 g Vegetable 0
Page 24 of 37
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Breakfast
1.01 fluid ounce(s)
30.9 g
Apple, Medium Chicken Salad DASANI Water, Bottled Carrots
Morning Snack Lunch Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner
1.01 item(s) 1.01 cup(s) 8.01 ounce(s) 1.01 cup(s)
183.8 g 183.8 g 227.1 g 123.2 g
0 0 0 2.02
Banana
1 item(s)
118 g
Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
4.01 ounce(s) 2.01 cup(s) 8.01 fluid ounce(s)
113.7 g 391.9 g 245.3 g
0 0 0
Total Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total Bread/Starch 4.18 0 0 0 0 0 0 0 6.03 0 10.21 Fruit 0 0 1.6 0 0 0 1.75 0 0 0 3.35 Other Carbohydrate 0 0 0 0 0 0 0 0 0 0 0
2.02 Milk 0 0 0 0 0 0 0 0 0 0 0
Page 25 of 37
10/28/13 9:26 PM
Item Name
Meat/Meat Substitute 0
Fat 0
Meat-Very Lean 0
MilkSkim 0
Oatmeal, Cooked with Water
Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
0 0 0 0 0 0 0 0 0 0 Meat-Medium Fat 0 0 0 0 0 0 0 0 0 0 0
0 0 3.82 0 0 0 0 0 0 3.82 MilkWhole 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 Meat-High Fat 0 0 0 0 0 0 0 0 0 0 0
0.12 0 0 0 0 0 0 0 0.93 1.05 Milk-Low Fat 0 0 0 0 0 0 0 0 0 0 0
Page 26 of 37
10/28/13 9:26 PM
Item Name Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Apple, Medium Chicken Salad DASANI Water, Bottled Carrots Banana Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total 10/26/2013 Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit
Meat-Lean 0 0 0 4.26 0 0 0 3.76 0 0 8.02
Meal Breakfast Breakfast Morning Snack Morning Snack Lunch Lunch Afternoon Snack
Quantity 2.01 cup(s) 1.01 cup(s) 6.010000000000001 ounce(s) 1.01 serving(s)
Weight 60.3 g 247.4 g 170.4 g
Vegetable 0 0 0
596.9 g
Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain
3.01 item(s) 1.01 serving(s) 1.01 item(s)
537.4 g 596.9 g 24.7 g
0 0 0
Banana
Afternoon Snack Dinner
1 item(s)
118 g
2.01 cup(s)
337.9 g
Page 27 of 37
10/28/13 9:26 PM
Dinner
8.01 fluid ounce(s)
245.3 g
Squash, Summer, Zucchini, Boiled, Drained Banana
Dinner
2.01 cup(s)
361.8 g
2.31
Evening Snack
1 item(s)
118 g
Total Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total Bread/Starch 2.55 0 0 0 5.81 0 0 0 3.44 0 0 Fruit 0 0 0.91 0 0 0 0 1.75 0 0 0 Other Carbohydrate 0 0 0 0 0 0 1.06 0 0 0 0
2.31 Milk 0 0 0 0 0 0 0 0 0 0 0
0 11.8 Meat/Meat Substitute 0 0
1.75 4.41
0 1.06 Meat-Very Lean 0 0
0 0 MilkSkim 0 0.94
Fat 0 0
Page 28 of 37
10/28/13 9:26 PM
Grapefruit
DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total
0 0 0 0 0 0 0 0
0 8.55 0 0.77 0 2.43 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0.93 0
0 0 Meat-Medium Fat 0 0 0 0 0 0 0 0 0 0
0 11.75 MilkWhole 0 0 0 0 0 0 0 0 0 0
0 0 Meat-High Fat 0 0 0 0 0 0 0 0 0 0
0 1.87 Milk-Low Fat 0 0 0 0 0 0 0 0 0 0
Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free
Page 29 of 37
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Squash, Summer, Zucchini, Boiled, Drained
Banana Total Item Name Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free Grapefruit DASANI Water, Bottled Sandwich, Tuna Salad DASANI Water, Bottled Granola Bar, Hard, Plain Banana Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained Banana Total 10/27/2013 Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces)
0 0 Meat-Lean 0 0 0 0 7.89 0 0 0 3.32 0 0
0 0
0 0
0 0
0 11.2
Meal Breakfast Breakfast Breakfast
Quantity 2 item(s) 8 fluid ounce(s) 1 cup(s)
Weight 120 g 245 g 245 g
Vegetable 0 0 0
Page 30 of 37
10/28/13 9:26 PM
Banana
Morning Snack
1 item(s)
118 g
Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light
Lunch Lunch Lunch Afternoon Snack Dinner
2.01 cup(s) 1.01 cup(s) 8.01 teaspoon(s) 1.01 piece(s)
277.4 g 145.4 g 39.5 g 21.2 g
1.34 0 0 0
Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
4.01 ounce(s)
113.7 g
Dinner Dinner
2.01 cup(s) 16.01 fluid ounce(s)
391.9 g 490.3 g
0 0
Total
1.34
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap SARGENTO String Cheese, Light Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free
Bread/Starch 0 0 0
Fruit 0 0 0
Other Carbohydrate 0 0 0
Milk 0 0 0
0 0 0 0 0 0
1.75 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
6.03 0
0 0
0 0
0 0
Page 31 of 37
10/28/13 9:26 PM
Total
6.03 Meat/Meat Substitute 0 0 0
1.75
0 Meat-Very Lean 0 0 0
0 MilkSkim 0 0.93 1.52
Fat 0 0 0
0 0 0 0 0 0
0 0 8.08 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 Meat-Medium Fat 2.08 0 0
0 0 8.08 MilkWhole 0 0 0
0 0 0 Meat-High Fat 0 0 0
0 1.86 4.31 Milk-Low Fat 0 0 0
Item Name Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Banana Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap
0 0 0 0
0 0 0 0
0 0 4.04 0
0 0 0 0
Page 32 of 37
10/28/13 9:26 PM
SARGENTO String Cheese, Light
Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Total
3.53
0 0 5.61
0 0 0
0 0 4.04
0 0 0
Meat-Lean 0 0 0
0 0 0 0 0.87 0
0 0 0.87
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.
Page 33 of 37
10/28/13 9:26 PM
Activities Spreadsheet
Energy Balance
10/25/2013 - 10/28/2013 Date 10/25/2013 10/26/2013 10/27/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 1742 2596 2307 6645 kCal Burned 0 0 0 0 Net kCal 1742 2596 2307 6645 kcal 1876 2215 0 2215
Daily Food Log

10/25/2013 BREAKFAST Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free MORNING_SNACK Apple, Medium 1.01 item 96 kCal 2.01 c. 1.01 fl. oz. 334 kCal 11 kCal
Page 34 of 37
10/28/13 9:26 PM
LUNCH Chicken Salad DASANI Water, Bottled AFTERNOON_SNACK Carrots Banana DINNER Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free EVENING_SNACK Total: 1742 10/26/2013 BREAKFAST Cereal, Shredded Wheat, Small Biscuit Milk, Non Fat Skim or Fat Free MORNING_SNACK Grapefruit 6.010000000000001 oz. 1.01 svg. 55 kCal 2.01 c. 1.01 c. 212 kCal 84 kCal 4.01 oz. 2.01 c. 8.01 fl. oz. 207 kCal 435 kCal 83 kCal 1.01 c. 1 item 51 kCal 105 kCal 1.01 c. 8.01 oz. 421 kCal 0 kCal
DASANI Water, Bottled LUNCH Sandwich, Tuna Salad
0 kCal
3.01 item
1249 kCal
DASANI Water, Bottled AFTERNOON_SNACK Granola Bar, Hard, Plain

1.01 svg.
0 kCal
1.01 item
117 kCal
Page 35 of 37
10/28/13 9:26 PM
Banana DINNER Pasta Salad, Chicken Macaroni Milk, Non Fat Skim or Fat Free Squash, Summer, Zucchini, Boiled, Drained EVENING_SNACK Banana Total: 2596 10/27/2013 BREAKFAST Eggs, Scrambled, No Added Fat Milk, Non Fat Skim or Fat Free Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) MORNING_SNACK Banana LUNCH Salad, Green Almonds, Honey Roasted, Unblanched Water, Tap AFTERNOON_SNACK SARGENTO String Cheese, Light DINNER Pork, Shoulder, Blade, Boston Steaks, Separable Lean, Braised Rice, Brown, Long Grain, Cooked
1 item
105 kCal
2.01 c. 8.01 fl. oz. 2.01 c.
532 kCal 83 kCal 54 kCal
1 item
105 kCal
2 item 8 fl. oz. 1 c.
1 item
105 kCal
2.01 c. 1.01 c. 8.01 t.
1.01 pc.
51 kCal
4.01 oz. 2.01 c.
265 kCal 435 kCal
Page 36 of 37
10/28/13 9:26 PM
16.01 fl. oz.
167 kCal
EVENING_SNACK Total: 2307
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Diet & Wellness Plus Print Page

Carbohydrate Fat, Total Fat Saturated Fat

< 20.8 g Less than 10% of calories

Diet & Wellness Plus Print Page

Diet & Wellness Plus Print Page

Diet & Wellness Plus Print Page

Intake vs. Goals

Diet & Wellness Plus Print Page

No suggestion No suggestion < 300.0 mg

29.9 g 0.07 g 318.98 mg

Diet & Wellness Plus Print Page

Calcium Iron Magnesium Potassium Zinc Sodium

1000.00 mg 18.00 mg 310.00 mg 4700.00 mg 8.00 mg 1500.00 mg

1250.1 mg 13.04 mg 554.27 mg 3806.31 mg 14.49 mg 1840.34 mg

125% 72% 179% 81% 181% 123%

Item Name Oatmeal, Cooked with Water

Iron 4.23 mg 0.01 mg 0.22 mg 1.49 mg 0 mg 0.37 mg 0.31 mg 1.36 mg 1.65

Milk, Non Fat Skim or Fat Free

1.01 fl. oz. 1.01 item 1.01 c.

DASANI Water, Bottled Carrots

8.01 oz. 1.01 c.

Salmon, with Butter, Broiled or Baked

Rice, Brown, Long Grain, Cooked

Diet & Wellness Plus Print Page

Cereal, Shredded Wheat, Small Biscuit

Milk, Non Fat Skim or Fat Free

DASANI Water, Bottled

1.01 svg. 3.01 item 1.01 svg. 1.01 item 1 item

Sandwich, Tuna Salad

DASANI Water, Bottled

Granola Bar, Hard, Plain

0.73 mg 0.31 mg 3.12 mg 0.07 mg 1.34 mg 0.31 mg 1.72 mg 0.07 mg 0.22 mg

Pasta Salad, Chicken Macaroni

Milk, Non Fat Skim or Fat Free

8.01 fl. oz. 2.01 c.

Squash, Summer, Zucchini, Boiled, Drained

Eggs, Scrambled, No Added Fat

Milk, Non Fat Skim or Fat Free

Yogurt, Plain, Non Fat (13 grams protein per 8 ounces)

Diet & Wellness Plus Print Page

1.75 mg 4.12 mg 0 mg 0 mg 2.1 mg 1.65 mg 0.15 mg

Almonds, Honey Roasted, Unblanched

8.01 t. 1.01 pc. 4.01 oz.

Milk, Non Fat Skim or Fat Free

16.01 fl. oz.

Your results are based on a 1876 calorie pattern.

Diet & Wellness Plus Print Page

Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner

227.08 123.22 118 113.68 391.95 245.31 2088.15

0 50.52 105.02 206.78 435.06 83.4 1741.78

Diet & Wellness Plus Print Page

Trans Fat (g) 0 0 0 0 0 0 0 0 0 0 0

Chol (mg) 0 0.62 0 101.1 0 0 0 53.4 0 4.91 160.03

Diet & Wellness Plus Print Page

Omega-6 (g) 2.54 0 0.08 13.2 0 0.14 0.05 0 1.21 0 17.24

Omega-3 (g) 0.08 0 0.02 1.64 0 0 0.03 0.27 0.05 0 2.1

Diet Fiber (g) 8 0 4.41 0.74 0 3.45 3.07 0 7.06 0 26.72

Diet & Wellness Plus Print Page

Vit B12 (g) 0 0.15 0 0.31 0 0 0 3.08 0 1.23

Vit C (mg) 0 0 8.46 1.47 0 7.27 10.27 2.45 0 0 29.92

Vit D (ug) (g) 0 0.37 0 0 0 0 0 14.2 0 2.94 17.52

Diet & Wellness Plus Print Page

Alpha-T (mg) 0.38 0 0.33 2.06 0